The Ulisses World Back Workout | The Ultimate Guide!

Are you curious about the Ulisses World back workout?

Do you want to know Ulisses World trains his back for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use the Ulisses World back workout to take your training to the next level!

Introduction

Part 1: Back Workout #1
Part 2: Back Workout #2
Part 3: Back Workout #3

Ulisses World is one of the biggest fitness influencers in the world today, and it’s easy to see why.

He has an incredible physique, complete with a muscular upper body and ripped six-pack abs!

Ulisses World has many standout body parts.

However, his back is on a completely different level!

So how did he build his massive upper back? Is it a secret training routine, or does he just have good genetics?

Ulisses World trains his upper back one day per week using high-volume bodybuilding style workouts. He performs 6-8 exercises per workout using a wide variety of exercises like pull ups, rows, deadlifts, and pullovers to attack his upper back from all angles!

This is a crazy amount of volume, but Ulisses World feels it is essential for achieving complete development of all the upper back muscles.

Here is one of Ulisses World’s back workouts that you can try. Check it out:

Ulisses World Back Workout #1

Exercise #1: Pull up (wide / overhand grip), 4 sets of 8-12 reps
Exercise #2: Cable pullover, 4 sets of 8-12 reps
Exercise #3: Lat pulldown (wide / pronated grip), 4 sets of 8-12 reps
Exercise #4: One-arm barbell row, 4 sets of 8-12 reps
Exercise #5: Vertical traction machine, 4 sets of 8-12 reps
Exercise #6: Pullover machine, 4 sets of 8-12 reps
Exercise #7: Seated cable row (dual handle), 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Ulisses World performs a total of 7 exercises for his upper back, including pull ups, pulldowns, rows, and different types of pullovers.

Talk about incredible!

Ulisses starts this workout with one of his favorite exercises: the dead stop pull up.

This means he pauses for 1-2 seconds in the bottom position of the exercise and lets his shoulders and upper back relax.

This gives you an intense stretch on your lats if you do it correctly!

“It’s a dead stop pull up. That means I relax at the bottom, stretch the back and then go for another rep.

That’s harder than a standard pull up, but I like it because I really stretch my lats and I can really feel my back working.”

After that, Ulisses performs a variety of upper back exercises with high reps and short rest periods.

He isn’t a powerlifter trying to set world records. Instead, his goal is to move quickly through all the exercises and get a massive pump in his upper back.

Here is another one of Ulisses World’s high-volume back workouts that you can try. Check it out:

Ulisses World Back Workout #2

Exercise #1: Pull up (wide / overhand grip), 4 sets of 8-12 reps
Exercise #2: T-bar row, 4 sets of 8-12 reps
Exercise #3: Seated cable row (wide / neutral grip), 4 sets of 8-12 reps
Exercise #4: One-arm dumbbell row, 4 sets of 8-12 reps
Exercise #5: Machine pulldown (wide / overhand grip), 4 sets of 8-12 reps
Exercise #6: Lat pulldown (wide / overhand grip), 4 sets of 8-12 reps
Exercise #7: Barbell row / press up, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout! Once again, Ulisses world starts this workout with dead stop pull ups.

This is probably his favorite exercises for overall upper back development. After that, he performs another 6 exercises for his back, including different types of rows and pulldowns.

Ulisses World is a big believer in the “leave no stone unturned” philosophy.

He wants to attack his upper back from every possible angle to ensure complete development!

Here is one more Ulisses World back workout that you can try. Check it out:

Ulisses World Back Workout #3

Exercise #1: Barbell row, 4 sets of 8-12 reps
Exercise #2: Seated cable row (dual handle), 4 sets of 8-12 reps
Exercise #3: Machine pulldown (wide / overhand grip), 4 sets of 8-12 reps
Exercise #4: Lying dumbbell pullover, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

This was one of Ulisses World’s lower-volume back workouts. He only performed 4 exercises for his upper back, which is still a lot of volume by most people’s standards!

Ulisses says that even when you are performing a lower volume workout, you don’t have to go super heavy.

You can increase the mechanical tension on your upper back (or any other muscle group) by manipulating the exercise and working on your mind-muscle connection.

“Usually the compound exercise is hard because you’re trying to go as hard or as heavy as you can. You can also create intensity with other exercises.

When you do cable rows and other exercises, you can really focus on the mind-muscle connection, and focus on the squeeze.”

During the workout, Ulisses World offers some great advice on how to build a world-class physique.

He says that it isn’t just about trying to get as big as possible.

Instead, you can create the illusion of being bigger just by training and eating the proper way!

“I’m never the biggest guy, I’ve always been the smallest. But when I pose or flex, I might look just as big as someone, even if they have 20-40 pounds more than me.

I think that came with muscle memory, posing, stretching, all that. Even though it looks like you’re full of yourself when you’re posing and working out, I just have my bodybuilding mentality switched on.

Even if I’m doing chest, I’m just squeezing the fibers in after to get as much activation and blood flow in there while I’m training.”

This is great advice for anyone new to the iron game!

Conclusion | The Ulisses World Back Workout!

Ulisses World has one of the best upper backs in the fitness industry, and it’s easy to see why.

He trains his back one day per week using high-volume bodybuilding style workouts and up to 6-8 different exercises!

If you are looking for a new routine to shock your back into growth, then let it be the Ulisses World back workout.

It may be just what you need to take your training to the next level!

Before you go, check out my other world-class bodybuilding articles:

Trust me – you won’t find this cutting edge information anywhere else!

“Adapt what is useful, reject what is useless, and add what is specifically your own.”

Thank you for reading and I wish you the best of luck on your strength training journey!

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